Sitting Too Long Raises Death Risk

The most dangerous thing you do every day might be sitting at your desk, a new study found.

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MONDAY, March 26, 2012
— Are you sitting down right now? You might want to stand up.

According to a new study published in
the Archives of Internal Medicine, sitting for long periods increases your risk of all-cause early death. (Now would definitely be
the time to stand up.)

In the study, researchers followed
222,497 Australian adults for several years. Over the course of the study,
participants who sat for more than 11 hours a day had the highest risk for
all-cause mortality, followed by those who sat between 8 and 11 hours daily.
Those who sat for less than four hours a day had the lowest risk of all-cause
mortality.

The revelation that sitting can kill
isn’t necessarily new. In the past several years, study after study has
confirmed that living a sedentary life — going from your bed to your desk
to the couch and back to bed every day — can damage our health in a
variety of ways. In fact, it has been shown to increase risk for heart disease,
obesity, diabetes, dementia, and some cancers.

Another recent study actually found that
sitting is so detrimental, its effects are almost impossible to exercise away. The
study followed 27 Finnish men and women over two days. On the first day, they
exercised; on the second day, they did not. When researchers measured the
muscle activity and heart
rate of the participants, they found that though they burned calories
through exercise, it did not increase their overall muscle activity.
Researchers also found that desk workers’ muscles are inactive for about 70
percent of the day — regardless of whether the day includes any
fitness training.

The takeaway: Reduce the amount of
time you spend sitting however possible. Try these tips to up your daily
activity:

Walk
more. One of the simplest ways to offset the effects
of sitting is to walk. If you can, walk or bike to work instead of
driving. If you take public transportation, get off a few stops earlier to
squeeze in more steps — experts recommend buying a pedometer and
aiming for 10,000 daily steps.

Stand up at
work. Experts estimate that standing burns 50 percent more
calories than sitting, so whenever possible, think on your feet on the job.
Stand during meetings, while you’re on the phone, and depending on the type of
work you do, consider adding a standing desk to your office.

Fidget while you
work. According to researchers at the Minnesota Obesity Center, fidgeting might be what separates
thin people from overweight people. To increase your daily activity, make a
point to get up and walk around your office every half an hour, if possible.

Make TV time active. Instead of vegging
out on the couch when you get home, add activity to your evenings by doing
jumping jacks, pushups, crunches, and other fat-blasting moves during
commercial breaks of your favorite shows.

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